How to Make a Total Body Transformation – 5 Simple, but not Easy, Steps

If I had to start over and make a Total Body Transformation

Knowing what I know now… if I had to start over, make a total body transformation, lose at least 20lbs, gain/keep some muscle, and wanted to get it done NOW… here is EXACTLY what I would do.

I’m going to keep this short and to the point for you 👍🏻

Total Body Transformation – Step One

I would immediately start weight training 4xweek with an alternating upper body and lower body days with 6 exercises per workout, starting with 2 sets of anywhere from 8-20 reps. Then, I would write down my numbers and strive to find ways to do more than last time by either doing more weight, more sets, or reps.

I’d include compound movements like squats and presses, which work multiple muscles simultaneously, and isolation exercises like bicep curls and leg extensions for targeted muscle growth. This approach helps in achieving a balanced look and reduces the risk of overuse injuries.

Total Body Transformation – Step Two

I would do SOME activity (walking, hiking, very light bodyweight work), keeping my HR between 50-60% for at least one hour a day – yes, a day. I mean, if I wanted to get it done now, I’m going to put in the time and get it done NOW.

I’d also focus on picking activities that are low impact such as walking, hiking, swimming, biking or elliptical. Anything that doesn’t leave me feeling sore or beat up the next day.

Total Body Transformation – Step Three

I would track my food, focusing on lean cuts of protein, with about 35-40% of my total calories in protein. I would split up everything else between healthy fats and nature-made carbs (oats, rice, fruit, veggies). I would measure myself every two weeks with a scale and tape measure. After two weeks, if I saw I wasn’t losing, I would either increase my walks by 10min (this would be an additional hour + a week of activity) or decrease my cals by 25% (again, I do NOT want to waste time). I would do this process until I was dropping about 1.5-2lbs a week.

In tracking my food, I’d also focus on the quality of the food I consume. It’s not just about the macronutrients but also about the vitamins, minerals, and fiber. I’d ensure my diet is rich in whole foods, minimizing processed foods as much as possible. This approach aids in better digestion, more sustained energy levels, and overall better health. Additionally, I’d keep a food diary to reflect on my eating habits, which helps in identifying and rectifying any unhealthy patterns or trigger foods.

Total Body Transformation – Step Four

I would be in bed for at least 8 hours a day. Even if I don’t sleep the whole time, I know my body would still benefit from lying in a cold dark room. Plus, my body is recovering when I’m sleeping, and I’m less likely to eat.

To enhance my sleep quality, I’d establish a relaxing bedtime routine <=== I can’t stress that enough. Reducing screen time at least an hour before sleep and ensuring my bedroom is a comfortable, sleep-inducing environment are also crucial. Good sleep hygiene not only aids in physical recovery but also ensures that I’m mentally sharp for the next day.

Total Body Transformation – Step Five

What may surprise you… I would stay BUSY, not just mentally busy but physically busy. Staying active, for me, keeps me from eating out of emotions and boredom (I’m guilty of this). I would clean the house, cook, do yard work, walk the dog, play with the kids, pick up a new hobby, or even a second job. Anything that keeps me too busy to have the temptation to eat more.

With these strategies, I feel I could lose at least 20lbs of fat in about 6-8 weeks.

Side note: I stress this part; this is what I (me) could do if I were weighing 220+ at 5’9″; obviously, things would be adjusted for your circumstances.

That’s it, no complex meal plans, no complex workouts. Just tracking my food, beating my numbers in the gym, and staying busy.


I would unfollow ALL social media accounts that didn’t benefit my life, stirred the pot with drama, or I feel I would be comparing myself or my progress. Comparison is too much of a mindf–k, I don’t need that in my life.

In Health and Awesomeness,
Travis Merritt, BS, CPT, (and other letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.
P.S. And if you’re looking for something more tailored to your goals, we’re here to help. You can take a look at our Personal Training Programs HERE or click the Get Started button below to book a free chat with our expert coaches!
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